Lower 2: full legs and core with no equipment

4-day at-home muscle-building program with no equipment

16 Exercises

A progressive bodyweight workout that thoroughly trains the legs, glutes, hamstrings, calves, and core.

This workout strengthens the entire lower body with squats, lunges, hip hinges, calf work, and dynamic core exercises. It completes the weekly leg volume while remaining suitable for equipment-free training at home.

Required equipment

Dumbbell

Muscles

Calves Quadriceps Glutes Adductors Hamstrings Lower back Abs Back

Circuit 2 rounds

Warm-up

Do each exercise one after another. When you finish the list, rest then start again.

Slow Ankle Circles View exercise

Prepare the ankles for squats and lunges; keep the movement slow and controlled.

Round 1: 20 seconds - 30 seconds

Round 2: 20 seconds - 30 seconds

Chain without rest

Cossack Squat View exercise

Stay within a comfortable range of motion; this movement prepares the adductors before the leg volume.

Round 1: 6 - 10 Repetitions

Round 2: 6 - 10 Repetitions

Chain without rest

Hip Airplane View exercise

Perform the reps on each side; maintain control before seeking a greater range of motion.

Round 1: 4 - 6 Repetitions

Round 2: 4 - 6 Repetitions

Chain without rest

Glute Bridge March View exercise

Alternating legs prepares the glutes and core for the full lower-body workout.

Round 1: 10 - 16 Repetitions Rest time : 15 seconds

Round 2: 10 - 16 Repetitions Rest time : 30 seconds

15 seconds rest between each round

Repeat 2 times

30 seconds rest

Standard

Main

Squat without equipment View exercise

Beginner: maintain a steady pace. Intermediate: use a slow lowering phase, pause at the bottom, and perform controlled reps to create more tension without external load. Read more

Beginner: maintain a steady pace. Intermediate: use a slow lowering phase, pause at the bottom, and perform controlled reps to create more tension without external load.

Set 1: 15 - 25 Repetitions Rest time : 1 minute

Set 2: 15 - 25 Repetitions Rest time : 1 minute

Set 3: 15 - 25 Repetitions Rest time : 1 minute

Set 4: 15 - 25 Repetitions Rest time : 1 minute

Single Leg Romanian Deadlift View exercise

Perform the reps on each leg; push the hips backward and keep the back long to target the hamstrings and glutes.

Set 1: 8 - 15 Repetitions Rest time : 1 minute

Set 2: 8 - 15 Repetitions Rest time : 1 minute

Set 3: 8 - 15 Repetitions Rest time : 1 minute

Set 4: 8 - 15 Repetitions Rest time : 1 minute

Lunge View exercise

Control the landing of the front foot; if the knee feels uncomfortable, shorten the range of motion and slow down.

Set 1: 10 - 16 Repetitions Rest time : 1 minute

Set 2: 10 - 16 Repetitions Rest time : 1 minute

Set 3: 10 - 16 Repetitions Rest time : 1 minute

Frog Pump View exercise

Keep the soles of the feet together and squeeze the glutes at the top; this is useful for adding volume without loading the back. Read more

Keep the soles of the feet together and squeeze the glutes at the top; this is useful for adding volume without loading the back.

Set 1: 20 - 35 Repetitions Rest time : 1 minute

Set 2: 20 - 35 Repetitions Rest time : 1 minute

Set 3: 20 - 35 Repetitions Rest time : 1 minute

Hamstring Walk Out View exercise

Choose a range of motion you can control; if the hamstrings cramp, reduce the distance between the heels and hips.

Set 1: 6 - 12 Repetitions Rest time : 1 minute

Set 2: 6 - 12 Repetitions Rest time : 1 minute

Set 3: 6 - 12 Repetitions Rest time : 1 minute

Single Leg Calf Raise View exercise

Train each calf through the same range of motion; add reps first, then slow the lowering phase to progress.

Set 1: 12 - 25 Repetitions Rest time : 1 minute

Set 2: 12 - 25 Repetitions Rest time : 1 minute

Set 3: 12 - 25 Repetitions Rest time : 1 minute

Jumping Squat View exercise

Stay explosive but controlled; stop the set as soon as the jumps become heavy or noisy.

Set 1: 6 - 10 Repetitions Rest time : 1 minute

Set 2: 6 - 10 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Bird-Dog View exercise

Perform the reps on each side; keep the pelvis fixed to finish the workout with solid core control.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Chain without rest

Mountain Climber View exercise

Maintain a controlled pace; the goal is to support conditioning without impairing muscular recovery.

Set 1: 30 seconds - 45 seconds Rest time : 1 minute

Set 2: 30 seconds - 45 seconds Rest time : 1 minute

Standard

Cool-down

Quadriceps Stretch View exercise

Release the quadriceps after the squats and lunges; keep the knees close together.

30 seconds - 40 seconds

Butterfly Stretch View exercise

Allow the hips to relax without pressing on the knees.

30 seconds - 40 seconds

Lying Hamstring Stretch View exercise

Record your reps, difficulty, and average body weight each week; if your weight does not increase for two weeks, add 100–150 kcal per day. Read more

Record your reps, difficulty, and average body weight each week; if your weight does not increase for two weeks, add 100–150 kcal per day.

30 seconds - 40 seconds

This workout is part of a complete program.

View program

Start

Lower 2: full legs and core with no equipment

Intro